The American Association for Cancer Research (AACR) has recently reported (in their journal Cancer Epidemiology, Biomarkers & Prevention) that taking fish oil supplements may help reduce the risk of a certain type of breast cancer. The study the report is based on involved over 35,000 women between the age of 50 and 76 over a period of two years, plus six years of follow-up. The initial results showed that participants who took regularly fish oil supplements had a 32% reduced risk for developing ductal breast cancer, the most common type, which forms in the milk ducts. (By contrast, the occurrence of lobular breast cancer in the milk glands was apparently not affected.)

The researchers who conducted the study remained cautious about their findings. Exactly how fish oil can diminish the risk of breast cancer is not altogether clear, but there is significant evidence that fish oil has certain anti-inflammatory effects. Until now, scientists only believed that fish oil can help reduce cardiovascular risks. The potential benefits with regards to cancer are a new consideration and deserve more attention.

Inflammation is a probable contributor to many forms of cancer. Omega-3 fatty acids found in fish, especially in deep sea species like swordfish, salmon and tuna, are known for their inflammation suppressing properties. Because of the high concentration of omega-3 fatty acids, the benefits from fish oil supplements may be even greater than from eating seafood. This is the main reason why a link between fish oil and a lower risk of cancer makes sense.

There are caveats, of course. Fish do not produce omega-3 fatty acids themselves – they get it through their food. Microalgae in the water are the actual makers of the fatty acids. The larger a fish species grows, the longer it lives and the higher it ranks on the food chain, the more omega-3 fatty acids it ingests and accumulates from microalgae and prey – but also higher levels of toxins, including mercury, a common pollutant in fish. Since fish oil is derived from fatty fish tissue, a higher exposure to these toxins through fish oil supplements is not out of the question. In any case, regular users of these products should look for reputable brands that are tested for safety.

Those less inclined to make fish oil a staple of their diet can still obtain most of the same benefits from a variety of other foods:

Fish, of course is your other best source of omega-3. The wild-caught varieties are generally preferable to the farmed versions, not just because of concerns over pollution, but also for the higher fat content in deep sea- and cold water fish.

Cruciferous vegetables, like broccoli, cauliflower, Brussels sprouts and kale are loaded with antioxidants, which are known inflammation suppressants. Lettuce, spinach, tomatoes and other fresh salad ingredients contain multiple vitamins and nutrients that can help dampen inflammation. So can dark-colored fruits, like cherries and blueberries.

Garlic contains natural anti-inflammatory compounds, and so do certain spices, such as turmeric and curry. Olive oil is a good source of oleic acid, which has inflammation reducing effects. If you use olive oil for salad dressings or dips, opt for a superior quality that is less processed than regular cooking oils.

The best protection against inflammation, of course, is a healthy and balanced diet. Not all, but a significant amount of inflammation is caused by unhealthy eating habits and poor cooking techniques. Only through constant research and better knowledge and understanding how our bodies work can we hope to make the right choices in defense of our health and well-being.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

The full environmental impact of the oil spill in the Gulf of Mexico won’t be known for a long time, but there is great fear that all sea life in the region will be severely affected, both by the oil and the chemicals used to disperse it. The systemic pollution of our lakes, rivers and oceans, of course, has long been of concern, and this recent disaster only adds to the stress the fish and wildlife population is already exposed to. Not surprisingly, we ourselves are bound to ingest the poisonous substances we keep releasing into the environment through our food and especially our seafood.

One of the most common pollutants found in seafood is mercury. In one survey conducted in New York City, seafood dishes from twenty restaurants and sushi bars were tested for mercury content. The results were outright alarming. More than a quarter of the tested items exceeded not only the limits recommended by the Food and Drug Administration (F.D.A.), they qualified as hazardous enough to be removed from the market by legal action. Since a federal testing program for mercury does not exist, the contamination of seafood sold in the United States remains generally unknown. But there is no reason to assume that the findings of this investigation are limited to New York.

What is mercury?

Mercury is a metal found in soil and rock, but it is also released into the air and the water, mostly through industrial pollution and waste. When mercury gets in contact with water, it forms a toxin called methylmercury, which then is absorbed over time by tiny organisms.

How does mercury get into fish?

All fish species eat these organisms, whether they live in freshwater or in the ocean. Unfortunately, mercury cannot easily be eliminated through the digestive system. Instead, it accumulates and gradually poisons the animals. Larger carnivore fish species ingest the toxins of their prey as well. Consequently, the largest and longest living fish on top of the food chain have the highest concentration of pollutants, including mercury.

What makes mercury dangerous?

There is scientific evidence that elevated levels of mercury adversely affect the nerve cells in the brain and spinal cord. High doses may also cause damage to the digestive system and the kidneys. Children are at higher risk than adults. Because mercury passes through the placenta, it can be especially harmful to fetuses. For that matter, women who are pregnant or plan to get pregnant should exercise extra caution and reduce their seafood consumption if necessary.

Not all fish has the same level of toxins

The larger a fish grows and the longer it lives, the more it is exposed to toxins. Shark, tilefish, king mackerel, swordfish and sturgeon fit in this category and should be avoided or eaten only rarely and in small portions. More recently, the bluefin tuna has also been added to the list of seafood too contaminated for frequent consumption. Moreover, wild bluefin tuna is facing worldwide extinction and may not be available for much longer if demand remains high.

Tuna cuts used in sushi generally contain higher levels of mercury than other fish species. The consumption of raw tuna should be limited to one or two pieces per week or less. Better sushi choices with regards to mercury contamination are salmon, squid, octopus, and eel. It is considered safe to eat up to 12 ounces (two servings) of cooked fish per week, such as salmon, cod, shellfish, pollock, haddock, tilapia, sole, snapper and catfish.

What to look for in fish

It is advisable to buy fish only from reputable sources. Freshness and proper storage are most important. Avoid fish that looks slimy, dried out or has blood spots and other blemishes. Reassuring indicators are clear eyes and bright red gills. Fish is highly perishable and must be kept refrigerated, even during defrosting. “Wild caught” is still preferable to farmed fish, although, it may only be a question of time until most available seafood will be farmed. Thankfully, organic fish farming methods are on the rise.

Despite of all the bad news about environmental pollution affecting our food supplies, it must be said that the health benefits of eating seafood still outweigh the downsides. Seafood is a great provider of lean protein. Specific health benefits come from fish oil, which is rich in omega-3 fatty acids. There is general agreement among the experts that including fish in one’s diet can significantly lower the risk of heart disease and stroke. In other words, seafood is an important component of a healthy diet and deserves our protection as a vital resource.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

The use of antibiotics has been common in the meat industry for a long time, not only to treat sick farm animals or to protect them from diseases, but also to foster their growth. It seems that small doses of antibiotics administered daily makes the animals gain weight faster. According to a recent report in the New York Times (6/29/2010), 70 percent of the antibiotics used in agriculture are simply for the promotion of animal growth, not to fight illnesses.

While it is not altogether clear why exactly antibiotics, like tetracycline, have this growth-enhancing effect, there is speculation that the drugs kill the natural flora in the animals’ intestines and, therefore, allow for more efficient absorption of their feed. For an industry that measures profits in miniscule amounts, any weight gain is a welcome bonus.

Recently, although not for the first time, the Food and Drug Administration (F.D.A.) has raised concerns about the use of antibiotics for growth purposes, saying that the practice may lead to health risks for humans. To be sure, the treatment of livestock with antibiotics per se is not being questioned by the agency. However, some scientists have become increasingly worried about the treatment of farm animals with the same drugs that are also applied to fight diseases in humans.

If certain antibiotics are routinely administered to animals over long periods of time, the bacteria living in those animals will eventually become resistant to these drugs. In turn, the drugs themselves may no longer be effective to treat humans with illnesses or infections caused by these bacteria.

A case in point is the controversy over an antibiotic named Baytril. This drug is widely used by poultry farmers to protect their chickens and turkeys against E-coli infections. Baytril is a sister drug of Cipro, which was developed for the treatment of humans. Both belong to the same class of antibiotics, known as fluoroquinolone, and are among the most effective drugs of this kind we have currently available. For years, the F.D.A., medical experts and consumer advocates have all warned that Baytril should not be used for agricultural purposes, because it potentially compromises the efficiency of Cipro and other antibiotics needed to treat humans.

The meat industry continues to promote the facilitation of antibiotics as an absolutely vital tool for the protection of both livestock and consumers against the threat of numerous diseases. Although there is a growing awareness among animal feed producers that spreading antibacterial resistance is a serious problem, defenders of antibiotic drug use in agriculture point out that people are already overexposed to antibiotics through medical treatment. Indeed, the World Health Organization (WHO) has repeatedly warned against the excessive prescription of antibiotic drugs for minor illnesses and infections.

The bottom line is that as consumers and as patients we are at risk of being overdosed with antibiotics by ways of food intake and medical treatment. As more bacteria become resistant to the most commonly available drugs, we find ourselves more and more vulnerable to diseases we have no means left to fight.

Already the effects are quite alarming. More than 100,000 patients die annually from infections they acquired in hospitals – caused by bacteria that have become resistant to the available antibiotics. And these people succumbed while they were under medical supervision. The total number of victims is completely unknown.

It is clear that the meat industry is not going to eliminate or reduce even the non-therapeutic use of antibiotics any time soon. According to a report released by the United States Department of Agriculture (USDA), discontinuing these drugs for growth purposes would inevitably lead to “decrease in feed efficiency, raise food costs, reduce production and raise prices for consumers.” An outright ban on antibiotics beyond disease control would cause tens of millions of dollars in annual losses for the industry, the USDA report concludes. In a word – it’s not going to happen.

The F.D.A.’s renewed demands for changing these policies will probably (again) not be successful. Of course, that is not all the agency’s fault. There is simply not enough political will to stand up to so much industrial might. However, as consumers, we can make our voices heard through our pocket books. Producers and purveyors of meat products are already beginning to take notice and are searching for ways to reduce drug use for the sole purpose of growth enhancement. Unfortunately, the only alternative we have for now is to buy organically-farmed meat and poultry – for a higher price, of course. But if the demand for organic animal farming methods keeps going up, the rest of the industry will eventually respond – or so we can hope.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

As reported in the New York Times (7/26), genetically altered salmon is about to get the nod from the Food and Drug Administration (F.D.A.). The developer of the salmon – a company named AquaBounty Technologies – is hopeful to begin production within two to three years after final approval.

AquaBounty is confident that their salmon is nutritionally and environmentally safe and equivalent to non-engineered farmed salmon in terms of taste, color, omega-3 fatty acids, proteins and other nutrients.

Genetically engineered food products are by no means a novelty. However, surveys have shown that Americans are more concerned about genetically altered animal products than they are about engineered plant foods, which are widely used already.

The salmon in question has been given a specific growth hormone gene. The goal is not to grow a larger fish, though, but rather to speed up the growth process – thereby shortening the time needed for regular farmed salmon by half.

Critics point out that the F.D.A. approval process is being handled too secretly and without input by consumer protection groups and the general public. There are also concerns that the agency does not require specific labeling for genetically altered foods products. In fact, the law only requires identification of genetically engineered foods if they significantly differ in their “nutritional properties” from the non-engineered versions.

The term “nutritional properties” can mean something very specific – it can also be extremely vague. More importantly, we have to ask why the F.D.A. would not demand full disclosure when it comes to the quality and safety of our food. As consumers, we should be able to make informed choices and not be left in the dark. Instead, we are expected to blindly trust that industry and government act on our behalf and protect us from harm. We know better than that.

We have seen this movie many times before. For food manufacturers, it is always too expensive, technically impossible or otherwise too cumbersome to give consumers more information than absolutely necessary. Whether it’s about nutrition facts labels on packaged foods, calorie disclosure on restaurant menus or warnings against potential health hazards – there is always a big fight to be had.

It is hard to understand why it would be such an unreasonable hardship to disclose the fact that certain foods have been genetically manipulated. If these products are safe and of acceptable quality, we consumers will respond accordingly. But, at least, we should be able to make up our own minds, based on full and truthful information.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

Hypertension, also known as high blood pressure, is often called “the silent killer,” because it is a deadly disease that shows no early symptoms. It is the single most significant risk factor for heart disease, congestive heart failure, stroke and kidney disease.

According to the Centers for Disease Control and Prevention (CDC), almost a third of adults in the United States suffer from various degrees of hypertension. The latest survey lists high blood pressure as the primary or contributing cause of death for 326,000 Americans in 2006 – making it one of today’s most widespread life-threatening diseases.

Hypertension affects both genders equally, although men seem to face it at an earlier age than women. Apparently, race and ethnicity also play a role. Proportionately, high blood pressure is more prevalent among African Americans than Caucasians and Hispanics.

Epidemic proportions

In a more recently conducted study, the CDC reports that nine out of ten Americans now consume around 3,500 milligrams (mg) of sodium every day, which is almost double the recommended limit.

This does not mean that Americans are too heavy-handed with the salt shaker. Most sodium comes from commonly eaten foods, like processed grains in breads, cookies, pizza, poultry and luncheon meats. Many of these items don’t even taste salty. Experts say that sodium has become so pervasive in our diet that it is difficult to stay within the recommended limits, even for those who try to cut back on their intake.

What is hypertension?

Hypertension is elevated blood pressure that can develop into a chronic condition over time. Blood pressure is the force the heart must exert to circulate blood throughout the body. The more force the heart must apply to fulfill its task, the greater the risk of damage.

There are two types of hypertension – “primary” (also called “essential”) hypertension and “secondary” hypertension. There are no known specific causes for “primary” hypertension. Natural factors, like age, gender, race and heredity pre-conditions may all play a role in its occurrence. Secondary hypertension, on the other hand, is caused by certain diseases and deficiencies, including kidney problems and blocked arteries.

The latter are often lifestyle-induced. Stress, anxiety, poor diets and eating habits, weight problems, lack of physical exercise, smoking and excessive alcohol and caffeine intake are all well-known culprits. While there is not much we can do about our age, gender, race and heredity health conditions, we all can make better dietary and lifestyle choices.

How is hypertension measured?

An instrument, called a sphygmomanometer, also known as a blood pressure cuff, measures blood pressure when the heart muscle contracts to push blood out into the arteries, called “systolic” pressure, and again when the heart is at rest between beats, which is called “diastolic” pressure. The test results are measured in millimeters of mercury (mm Hg). An optimal reading for adults is a systolic pressure of 120 or less and a diastolic pressure of 80 or less – or 120/80 mm Hg (systolic/diastolic mm Hg).

Managing the risks of hypertension through…

Keeping a healthy weight range

Managing a healthy weight range is essential for controlling blood pressure. What constitutes a healthy weight range depends on age, gender, frame size and physical activity level. There are easy ways to determine your body mass index (BMI), waist size and daily calorie needs, all of which you can do by yourself in the privacy of your home. (For guidelines, go to http://www.timigustafson.com @ Succeeding at Weight Loss and Just 12-Weeks to Total Health and Fitness.)

Limiting sodium intake

When in good health, the body usually adjusts to a temporarily higher intake of dietary salt (sodium chloride). The kidneys are able to excrete the extra sodium without raising blood pressure. However, with age and/or diminishing kidney functions, the natural regulation of the sodium excretion may become impaired, which can lead to the increase of blood-water volume. When this happens, blood pressure becomes elevated and there is a higher risk for heart disease and blood vessel damage.

To decrease your sodium intake, you should follow a diet plan that is dominated by fresh food items, like fruits and vegetables as well as whole grains, beans, legumes, low-fat dairy products and only lean poultry, fish and meat.

Otherwise healthy adults should limit their daily sodium intake to 1,500 to 2,300 milligrams (mg) or less. (One level teaspoon of table salt equals 2,300 mg sodium.)
Those diagnosed with hypertension should aim for an upper limit of 1,500 mg sodium per day.

A health-conscious diet

Healthy eating starts at the grocery store. Your diet is only as healthful as the ingredients you use and the cooking techniques you apply. A little knowledge about food in general and how to prepare it can help you make better choices.

To limit sodium content, it is important to read and understand food labels. The amount of sodium in packaged food items is listed on the “Nutrition Facts” labels. Observe the “Serving Sizes,” since the amount is measured per serving.

As mentioned in the CDC report, sodium can be excessively high in baked goods, frozen dinners, luncheon meats, soups and many other packaged and canned food items. Watch out for salty snacks, like potato chips and pretzels.

When cooking food at home, you can use herbs and spices, in place of salt, to enhance the flavors. For home-made soups, you can make chicken-, fish- or vegetable stock from scratch, instead of bouillon cubes or broths from cans. Go easy on certain condiments, like ketchup, mustard, soy sauce, monosodium glutamate (MSG), BBQ sauce, salad dressings, salsa and gravies.

Cutting back on alcohol and caffeine

Moderate drinking of alcoholic beverages, especially red wine, may have some health benefits, including lowering blood pressure. But these positive effects are quickly lost if you overindulge.

It is common knowledge that excessive alcohol consumption can lead to addiction and may contribute to serious diseases, including cancer. The presence of alcohol in the body can interfere with its nutrient absorption and metabolism. Moreover, alcoholic beverages are all high in calories (7 calories per gram) and can cause weight gain.

Consumed in moderation (up to 300 mg per day or two 8-oz cups of coffee), caffeine has not been shown to carry any significant health risks for adults. However, caffeine acts as a stimulant, which affects the cardiac muscle and central nervous system. That is why it has the “wake-up” effect.

Excessive use of caffeinated beverages can lead to increase of blood pressure and heart beat irregularity. Another potential problem is dehydration. Caffeine is a diuretic, enhancing the loss of fluids.

Stress reduction

Chronic stress is a widespread cause of high blood pressure. Unlike acute stressors, which allow eventually for relief once a particular threat has passed, chronically stressful situations produce a permanently elevated state of alertness and tension.

There are many ways to manage stress. Relaxation techniques, such as meditation, yoga, massage or simply a warm bath, along with healthy eating habits and sufficient sleep, can do wonders. If your own efforts don’t work, seek professional counseling.

Regular exercise

Physical activity is a must-have for every healthy lifestyle. How much and how often you are able to exercise may depend on your lifestyle and personal situation. If you don’t have access or are too busy to visit a gym or other sports facilities, look for alternative opportunities to put your muscles to work, e.g. by taking walks during lunch hour, or by using stairs instead of elevators. (For a whole range of ideas for “in-between exercises,” go to http://www.timigustafson.com @ Basic Information About Exercise.)

Make sure you consult with your physician before starting a new health and fitness program. If you have had little or no exercise for some time, begin slowly and cautiously test your limits.

Not smoking

Nicotine causes blood vessels to constrict and make the heart beat faster – thereby raising blood pressure. The Surgeon General has named smoking as the most serious risk factor for coronary heart disease. Smoking is to blame for almost half a million preventable deaths in America every year. Additionally, secondhand smoke is estimated to kill as many as 40,000 non-smokers.

Countermeasures are simple and commonly known: If you don’t smoke, don’t start. If you do smoke, quit now or ask your physician how you can overcome your smoking habit.

Taking action

It is easy to feel discouraged in the face of all these statistics and negative reports. But instead of giving up and letting things slide even further, we all can take steps in the right direction. The world we live in may not always afford us the opportunity for radical changes, independent from circumstances and structures. But we can consciously and deliberately make small improvements, find alternative solutions and take responsibility for our actions. And that can be a very freeing and empowering experience.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

Obesity is not only a worldwide epidemic, it is also big, big business. For example, NBC’s TV hit, “The Biggest Loser,” which features overweight to morbidly obese people struggling to shed as many pounds as possible in a race-like contest, has become an enormous success in many countries around the world.

According to the show’s producers, participants are challenged to the breaking point in a rigorous regimen of supervised dieting and exercise and are tested by many real life temptations as they compete for the grand prize of $250,000. NBC also offers “top-selling fitness DVDs, diet books, club memberships, etc. In terms of dollars and cents, there are certainly no losers here.

From a professional perspective, not surprisingly, I’m highly skeptical of the validity of any incentive-driven, tough-love, boot camp-style weight loss or fitness programs that are so much the hype right now. And I don’t merely question the benefits for the actual participants, but also for the viewers who take their cues for their own lifestyle choices from shows like these.

No professional health and lifestyle counselor who is worth his or her money believes in quick fixes. Weight loss, especially on a large scale (no pun intended), cannot and should not be tried in a hurry. It may make for great drama to watch people being transformed from couch potatoes to sexy hardbodies. It may be fun to see contestants struggle and sweat, and one may even feel inspired by their efforts. But shedding pounds can only be part of the story if the changes should last.

What matters more are the underlying, much less visible changes that need to take place. These involve many more aspects of a person’s life than the reduction of body weight. All the diets and fitness regimens in the world will not work if the people who are doing them are not fully invested in meeting their health needs. People who value their health and want to live their lives accordingly should have no need for monetary rewards or other incentives to keep them motivated.

The permanent adoption of a healthy lifestyle is first and foremost a matter of choice, a change of one’s mindset, if you will. It takes a complete and integrated approach that reaches far beyond a quick, and in all likelihood temporary do-over of outer appearances. As such, it affects the entire person from the inside out.

The majority of patients who come to me for help with weight issues expect me to hand them a list of dos and don’ts to be followed to the letter. When I say that I don’t believe in the prescription of rigorous regimens but rather let them find out for themselves which approach works best for them, they seem greatly surprised. However, once they become more comfortable with the idea of taking responsibility and ownership for their own well-being, they often experience a deep sense of liberation or – as Oprah would say – empowerment. I have witnessed it over and over again with my patients: When they lose control over their health, it affects every aspect of their lives – and, visa versa, when they regain their footing healthwise, they are ready again to take on the world. But the most important part in their recovery process is that they own it every step of the way. Only then, the changes will last.

Significant lifestyle changes can have equally significant effects on a person’s identity. Coming back to the “Biggest Loser” show, I can only imagine what it means for the participants trying to cut their body weight in half in front of a worldwide audience that demands that they perform or find themselves booted off the stage. Their entire lives become a public spectacle and they themselves become actors in it. How can they ever own that, even if they succeed?

In the day and age of reality TV shows, Face Book and Twitter, not much privacy is left nor does it seem in high demand. But the public display of our lives should not result in disrespect for others, especially not where they are at their most vulnerable.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

A recently published study by the Columbia University Medical Center and the New York State Psychiatric Institute found that over a period of just ten years (1996 to 2005) the number of Americans taking regularly antidepressant medication has doubled – from 13.3 million to 27 million. That means ten percent of all people living in America feel depressed enough to seek medical help.

There may be any number of reasons for this epidemic spreading of depression in the population. Since I’m not a psychologist, I have neither the expertise nor the inclination to voice an opinion in this matter. However, as a clinical dietitian, I have seen a great number of patients over the years for whom diet and lifestyle changes had also a significant impact on their mental and emotional well-being.

Unfortunately, there is no definite scientific evidence of a causal relationship between “food and mood.” But, while a specific diet to treat depression effectively does not exist, it is widely accepted in the medical profession that certain lifestyle and dietary guidelines can contribute to the successful treatment of clinical depression.

The uninterrupted presence of certain nutrients – such as vitamins, minerals, water, carbohydrates, protein and fat – is essential for the proper maintenance of all our body functions, including our brain functions. A healthy, well-balanced diet can provide all these nutrients in sufficient amounts. However, if important nutrients are missing over extended periods of time, negative effects will inevitably manifest themselves, including in the brain. Simply put: Neither the body nor the mind can work on a poor diet for long without getting sick.

When people are overly stressed, exhausted or suffer from depression, they often don’t have enough energy left to take care of their health needs. Some lose their appetite and let themselves go in other ways. Smoking, drug and alcohol abuse may contribute to a rapid downward spiral. Some seek relief by indulging in unhealthy “comfort” foods that are often loaded with empty calories, fat or sugar. The inevitably resulting weight gain only adds to the scenario.

On the upside, carbohydrates can have a mood-boosting effect. Bread, pastries and pasta all raise the level of serotonin, a chemical in the brain that has typically a calming effect. For the purpose of easing the symptoms of depression, eating carbs is not necessarily a bad idea. But not all carbs are the same. Whole grain breads, fruits, vegetables and legumes also contain carbohydrates and are much better choices than food items made of refined carbs.

Protein can also serve as an energy booster. Foods rich in protein contain tyrosine, an amino acid that helps to increase the levels of dopamine and norepinephrine in the brain which are responsible for alertness and concentration. Protein does not only come from meat and poultry, but also from beans, dairy products, soy and, of course, fish. We are only beginning to understand all the nutritional benefits from omega-3 fatty acids which are richly present in fish, especially salmon, but also in flaxseed and nuts. In fact, clinical studies have suggested that a significant deficit in omega-3 fatty acids may be associated with depression.

Antioxidants, which are found in whole grains and many fruits and vegetables, also play a very important role as a preventive “medicine.” The brain seems especially vulnerable to so-called “free radicals,” which are harmful toxins naturally produced in the metabolism during the digestive process, but they are also caused by many environmental pollutants we’re all exposed to every day. Free radicals can wreak havoc by damaging cells, thereby causing diseases, including cancer, and accelerating aging. Antioxidants, such as vitamin C and E as well as beta-carotene have been proven to combat these free radicals quite effectively by strengthening the inner defense mechanisms of the cells against such destruction, thereby preventing diseases and, perhaps, slowing down the natural aging process.

A lack of vitamin D is another potential cause for depression. Insufficient exposure to sunshine is common among office workers and the elderly. Thankfully, vitamin D deficiency can easily be treated with dietary adjustments and a daily multi-vitamin supplement. But it is important to get regularly tested for vitamin D deficiency.

Our understanding of depression is far from complete. But we have good reasons to believe that the pursuit of a healthy lifestyle and balanced nutrition has much to contribute to any treatment we can think of, for now and in the future.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

Travel used to be a simple matter. You traveled for business or pleasure. If you traveled for pleasure, you were on vacation. For most people, that meant taking their families on the road and staying at a particular destination until it was time to return home. Locations were mostly chosen because of their accessibility and convenience. Going on vacation was like an annual ritual, often limited to a few favorite spots that became like a home away from home.

By contrast, today’s travelers are thrill seekers and adventurers. They want experiences. They explore the unknown and seek the exotic. Distances no longer matter. High mountain tops, deep oceans and dense jungles are the places to be now. Opulence and luxury, at sea or on safari, are considered standard fare even for a once-in-a-lifetime experience.

When you look at travel magazines or travel related TV shows these days, you can easily understand this trend. What is mostly being advertised are not the destinations themselves but rather what they have to offer in terms of amenities. Cruises, for example, are no longer about sea travel or places that can best be reached by ship. The vessels themselves are the destination. And boy, do they know how to fill your day in ways you never imagined. Wilderness expeditions and safaris are no longer meant for exploration and discovery but to allow visitors a brief glimpse of the “wild” (or whatever is left of it) from a safe distance and without deprivation of all the creature comforts. Even trips to the Himalayas or the Antarctica require now so little physical stamina that seniors make up a large part of the participants. Spas and resorts spring up in the remotest places featuring golf courses and landing strips for private jets where there were still white spots on the map only a few decades ago.

Being a member of the senior travelers crowd myself, I’m naturally not altogether opposed to traveling in comfort. On the other hand, there is something missing in the experience of travel when most destinations look more and more the same. When I travel, I do expect to be challenged in my views and expectations. I do appreciate the diversity of cultures, customs and tastes and I’m genuinely curious about them. That is part of the fun and it is also educational. If it all looks the same, I might as well stay at home.

The travel industry has already taken notice of this need (you may say market) for more immersion into other cultures. There are now a number of “alternative” vacation itineraries being offered that resemble more Peace Corps programs than traditional holidays. Teaching and construction projects in Africa and South America as vacation activities are becoming ever more popular. They often produce some of the most rewarding experiences one can have. Applying one’s skills and knowledge to help others in need can turn strangers into friends like nothing else.

Another increasingly popular vacation type is to take cooking classes, mostly in Italy and France but also as far as India and Thailand. Especially the latter got my attention. Imagine this: Expanding one’s culinary horizon by learning first hand about exotic ingredients and cooking techniques. This sounds like a really good idea to spend one’s vacation time on. Unlike what you see on TV, culinary exploration doesn’t mean you have to consume undesirable animal parts, endure unbearably hot spices or swallow slimy insects while they’re still alive in order to educate your palate. Learning how to cook in a foreign country is primarily about interacting with the local people and their cultures. The idea of preparing and sharing meals with others in every corner of the world intrigues me enough to make me want to pack my bags and hop on the next plane. If it’s true that “we are what we eat,” this can be a perfect opportunity to come to know each other better. If the world is getting “flat,” as we’re told, it gets nowhere flatter than on a plate. Let’s make good use of that. Salute! Enjoy! Bon appetite! Zum Wohlsein…!

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

One of my most favorite times of the year is the Farmer’s Market season. Nowhere is food more fresh and nutritious than when it comes from a farm nearby – and with your purchases you get a chance to support your local economy as well. I also enjoy the personal touch when interacting with the farmers; but more so, I love to see, touch, smell and taste the food I’m buying. You can’t do that with processed, canned, packaged or frozen items. All you get to see is a photo on a label – and usually that looks much more appetizing than the actual content.

It’s a curious thing that we don’t taste our foods anymore before purchasing. We may choose according to visual appeal, picking the bright yellow banana rather than the spotted brown one or the immaculate tomato rather than one that’s soft and slightly wrinkled. But it’s not the same experience as biting into an apple or a pear that has been harvested just a few hours before.

Most of us have lost touch with the food we eat, the region it comes from, the soil it grows in, the people who harvest it and who bring it to our table. We don’t have the time or energy to be concerned with all that. Like everything else, our food has to be instantly available and conveniently served. Of course, the fact that we have almost unlimited food supplies in this country is an achievement of great importance and goes to the credit of the respective industries. But for us, the consumers, this also comes with a sense of loss and disconnect. There’s no longer a relationship between what we eat and who we are.

I myself have no background in agriculture. I grew up in the suburbs where there were no farms nearby. But almost every family in my neighborhood had a small garden in their backyard where they planted a variety of vegetables and a few fruit trees. I remember my mother lining up tomatoes on the windowsill to let them ripen in the sun. What we didn’t consume right away was preserved in glass jars for the winter months. I learned as a small child to distinguish between different seeds and watched with fascination the miraculous growth of beans and cucumbers. I almost think of it as good luck that my parents had to grow much of our produce themselves because they couldn’t afford to buy it in a store. These memories of my childhood still influence my relationship to food today.

I imagine that these early experiences have also generated my life-long interest in cooking. The very idea of preparing a meal from scratch (as opposed to ready-to-eat) still gives me great pleasure. I don’t ever consider cooking as a chore. I like the surroundings of a well-equipped kitchen. I like handling food – slicing, dicing, stirring, mixing – all of it. I like the look, the feel, the smell, even the sound of food when it pops and sizzles. I like knowing that it’s fresh and of good quality without having to rely on nutrition labels and expiration dates. And, most importantly, I like sharing my home-cooked meals with friends and family. Life would be much poorer without it.

True, not everyone has the time, skill or inclination to be such a “food enthusiast.” But I think that we cannot afford to be completely ignorant or indifferent in our relationship to food. A healthy lifestyle requires not only some knowledge about what (and what not) to eat, but also how to enjoy food and appreciate its value. Eating absentmindedly in the office while working through lunch break, driving in the car or watching TV is not conducive for one’s physical or mental health – not in the long run anyway. If we can’t take the time to enjoy a good meal or don’t value the food we eat, then all we do is stuff ourselves to eliminate hunger or fight boredom. On the other hand, if we allow ourselves to experience the pleasure and satisfaction that good food can provide, especially when shared with others, it can enrich the quality of our lives altogether.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com

On average, women store between five and ten percent more fat than men, even though men consume proportionately more calories. And, although women typically burn more calories than men during physical exercise, they don’t lose as much fat.

This is not a fluke of nature. The ability to store more fat makes sense for women during childbearing age. Obviously, additional fat storage is beneficial for women in times of fertility, fetal development and lactation.

It has long been assumed that hormones are, at least in part, responsible for fat distribution and fat storage in the human body, which would explain the differences between the sexes. However, a causal link has not yet been clearly identified. Only recently, scientists at the University of South Wales (UNSW) have published a study in Obesity Reviews, a journal of the International Association for the Study of Obesity, that may shed a bit more light on the subject.

The study focuses in particular on the role of estrogen in the distribution of fat in the female body. While men are prone to store visceral fat around the vital organs, also known as belly fat, woman typically accumulate subcutaneous fat around the hips and thighs – at least until they reach menopause. With post-menopausal hormonal changes, however, many women experience a “shift” in fat distribution toward the waist.

Some see their waist lines expand without significant changes to their total body weight, not only because of loss of muscle mass that comes with aging, but also because limb fat often decreases while abdominal fat accumulates.

Excessive accumulation of visceral fat in the body is believed to be more harmful than that of subcutaneous fat, potentially causing a number of obesity-related illnesses. The reason is that fat stored in the abdomen seems to have a greater tendency to become inflamed. By contrast, subcutaneous fat, which is located between the skin and the abdominal wall is less likely to have the same effects on the inner organs.

Contrary to widespread belief, fat cells are by no means inactive. Especially visceral fat cells are able to produce adverse substances in the body, which, in turn, can lead to further hormonal disruptions and imbalances.

This concerns both genders, but particularly women in their post-menopausal years who carry significant amounts of fat in the abdomen may be at higher risk of hypertension, heart disease, stroke, breast cancer, diabetes, insulin resistance, high triglycerides and metabolic syndrome.

Although some weight gain in the abdominal area may be an acceptable, if not inevitable part of the aging process, it should not be altogether dismissed as harmless. The good news is that belly fat can be kept in check by healthy eating habits and regular exercise. Hormone therapy for women for the single purpose of fighting belly fat, however, is not recommended. The potential risks simply outweigh the benefits for such an invasive treatment.

A few simple tests can tell whether you are within your healthy range of abdominal fat or beyond. For this, you can calculate your body mass index (BMI), or an even simpler and perhaps more indicative way is to measure your waist size with the help of a tape measure. As a rule, depending on frame size and body type, men’s waists sizes should not go over 40 inches and women should stay under 35 inches. For more details, you can continue reading about your healthy weight range.

Timi Gustafson R.D. is a clinical dietitian and author of  “The Healthy Diner – How to Eat Right and Still Have Fun™,” is available on her blog  http://www.timigustafson.com and at Amazon. Her latest book, “Kids Love Healthy Foods™” is now available in e-book format at www.amazon.com